Upload
vuongnhi
View
215
Download
1
Embed Size (px)
Citation preview
.
Healthy Tips Sheet (Ages 5 to 9)
Eat 5 servings of fruits and veggies every single day.
Examples:
Fruits
• Apples,bananas,
oranges
• Berries,grapes
• Pears,plums,melon
• Cannedfruit(packedin
100%juiceorwater)
Limit screen time to 2 hours or less.
Screen time
includes:
• WatchingTV,
videosorDVDs
• Playingorbeingonacomputer
• Playingregularandhand-held
videogames
• Goingtothemovies
• Instantmessagingoronlinechatting
Limit sweetened drinks to 0.
Examples of sweetened
drinks to stay away from:
• Softdrinks,soda,pop
• Juicedrinks
• Chocolatemilk
• Sportsdrinks
Instead, drink:
• Waterwithlemon,lime
ororangetoaddflavor
• 1%orskimmilk
• Unsweeteneddrinks
• Askyourphysicianabout
otherhealthydrinkoptions
Get on a healthy track by adding these tips to your daily routine.
Get at least 1 hour of physical activity.
Make sure an adult is there.
• Walktoand/orfromschool
• Jumprope
• Rideabike
• Playcatch
• Jump,skiporhoptomusic
Assessment
Name:_______________________________ DateofBirth:_______________________
Height:______________________________ Weight:____________________________
BMI:_________________________________ BMI%: ____________________________
RiskLevel:___________________________ DateofAssessment:________________
Review provided by leading experts:American Academy of PediatricsAmerican Diabetes Association
Vegetables
• Asparagus,broccoli
• Beans,lentils,peas
• Carrots,celery
• Spinach,collardgreens
• Tomatoes,peppers
• Cannedveggies
1/2 of plate =
Vegetables, salads and fruit
1/4 of plate =
Grains, rice or bread
1/4 of plate =
Meat, poultry or fish
Adeckofcards=aportionofmeat,poultryorfish
1fist=1servingofcerealflakes
1cupofrawleafyvegetables1/2cupofcookedvegetables
1cupoffruit=1mediumapple,orangeorpear
1cup= 1/2cup=
Every meal should be balanced.
Know your serving sizes.
❒ Readthelabelsonfood,includinglabelsonsoda,juiceandfruit-basedproductsthathavealotofsugar.
❒ Involveyourchildinshoppingandmealplanning.Childrenmaywanttoeathealthiermealsiftheyhelpmakethem.
❒ Encourageyourchildtotrynew,healthyfoods.Tryonenewhealthyrecipeorfoodeachweek.
❒ Avoidusingfoodasarewardorpunishment.
❒ Rememberyourportionsizes:3oz.ofmeatisthesizeofadeckofplayingcards,a4oz.bagelisthesizeofahockeypuck,onecupofpastaisthesizeofatennisball,and1oz.ofcheeseisthesizeoffourdice.
❒ Putfoodonsmallplates,likesaladplates,insteadoflargedinnerplates.
❒ Eatmealsathomeandtrytoeatmealswiththewholefamilyeachday.
❒ Avoideatingatfast-foodrestaurants.
❒ EncourageyourchildtobeactivebeforelettinghimorherwatchTV,playvideogamesoruseacomputer.
❒ Limitthetimeyourchildsitsatthecomputer,playsvideogamesandwatchesmovies.
❒ LimittheamountoftimeyourchildcanwatchTV(forexample,ifyourchildgetsfivehoursofscreentimeaday,limit
screentimetofourhoursinitiallyandgraduallydecreasescreentimetotwoorlesshoursperday).
❒ AvoidputtingaTVinyourchild’sbedroom.
❒ Have“familytime”afterdinnerandplaygames,tellstoriesordootherfunthings.
❒ AvoideatingfoodinfrontoftheTV.
❒ Walk10minuteswithyourchildeverydaytomakesureyourfamilyisgettingenoughexercise.
❒ Haveafamilycontesttoseewhoisthemostactiveeveryday.
❒ Tellyourchildtoplaybasketball,soccerortheirfavoriteoutdoorgamewithotherchildren.
❒ Dojumpingjacksorotherquickactivitieswhilewatchingcommercialswithyourkid.
❒ Goflyakitewithyourkids.
❒ Haveyourkidsplayactivegameslikejumpingropetomusicorhulahooping.
❒ Takeyourkidsforabikeridearoundtheneighborhood.
❒ Washthecarwithyourkids.
❒ Whenyouareatthemall,haveyourkidswalkwithyou.
❒ Playinsidewithyourchildbydancingaroundthelivingroomtofunmusic.
❒ Playtagwithyourkids.
❒ Haveyourchildrenwalkorbiketoschool.
❒ Otheractivities:_______________________
❒ Drinkwaterorlow-fat/nonfatmilkinsteadofsweeteneddrinkslikejuice,sweettea,sportsdrinksorsoftdrinks.
❒ Readthelabelsonsoda,juiceandfruit-baseddrinkstoavoidthosethathavealotofsugar.
❒ Telleveryoneinyourfamilytoavoiddrinksthathavesugar.
Eat 5 servings of fruits and veggies every single day.
Limit screen time to 2 hours or less.
Get at least 1 hour of physical activity.
Limit sweetened drinks to 0.
Sources: Adapted from the U.S. Department of Agriculture and Blue Cross and Blue Shield companies by the Blue Cross and Blue Shield Association.
V05-10-249